Bodybuilding Workout. A routine of exercise is a great idea when you’re at the gym. Pay some attention to your regime – stick to the plan and change your plan every few weeks to avoid ‘plateau’ – and to make your exercise routine less boring!
Bodybuilding Workout – Ideas for the Perfect Muscle Gain
Of course, a bodybuilding workout will involve many exercises and to pack on serious mass, your workout routine will be one of your top priorities. There are many different workouts available, all targeting different muscle areas, so we’ve brought you the first suggestion for your bodybuilding workout.
This is just one workout and you should always be looking at switching routines after a committed period, making sure you avoid a ‘plateau’.
The First Sample Workout Routine
Perform each of the below workouts five times, with five reps each time. Make sure to rest for a minute or two between each set. Depending on how often you work out, alternate these routines to allow maximum recovery of muscle tissue.
Barbell Bench Press
Pectoral exercise. Big shoulders, lose the ‘moobs’!
We should all know this one! Lie back on a flat bench and make sure your elbows are at a 90-degree angle. Lift the weighted bar from the rack and hold it above you, arms locked. This is your starting position.
From there, breathe in and lower the bar slowly until it touches your chest.
Push the bar back up to the starting position as you breathe out and focus on pushing the bar using your chest muscles. Feel the strain across your chest. Hold the bar up for a second or two, then start coming down slowly again. Lowering the weight is as important as lifting it and should be done as slowly as you can – about twice as long as raising it. Unless you are quite experienced in the gym, try to make sure you have someone looking out for you. If you’re on your own, don’t overdo it! Use less weight, better managed!
It’s all about the legs. Big thighs and calfs.
Stand with your feet at hip-width, steady and relaxed. Begin with the barbell across the back of your shoulders, on your trapezius muscle. Your chest should be out and your head facing forward.
Once comfy, slowly lower yourself by bending your knees. Your knees will move forward and try to make sure they stay aligned with your feet and that your hips move only in an ‘up and down’ motion. The point is to keep your torso as straight and upright as you can.
Continue lowering as far as you can, keeping the weight on the front of your heels. At the moment your thighs touch your calves, wait for a moment, feel the strain and slowly push the weight back up.
For your lats! Your latissimus dorsi muscles give power to your arms and back.
Hold the pull-up bar with your palms facing forward, with your hands spaced out at a distance just wider than your shoulder width. When ready, curve your spine back a little and push your chest out. This is your starting position.
Now pull!! Pull your body up until your chest touches (or is as high as) the bar. Exhale as you perform this movement. As far as you are able, keep your torso still and move only your arms. You should feel the bulk of the strain in your upper arms and back. The forearms should do nothing other than hold the bar.
At the top, hold for a second or two and while inhaling, slowly lower your body back to the starting position. when your arms are fully extended and the lats are fully stretched.
Leaning Barbell Row
Real lower back strength, plus big benefits to your shoulders.
Grip the barbell with your palms facing downwards and bend your knees slightly, bringing your body forward, bending at the waist. Make sure your back is kept straight Keep your head up, facing forwards. The barbell should now be hanging directly below you, as your arms hang at 90º to the floor and your body. This is your starting position.
When you’re ready, slowly breath out as you lift the bar, keeping your torso as still as you can. Try to keep your elbows as close as you can to your body, using only your forearms to hold the weight. When the bar is as high as you can get it, pause for a second, then inhale while slowly lowering the bar.
NB. This workout exercise is absolutely not recommended for those with back problems, injuries or weakness. If you have any concerns about your back, avoid this exercise.
Lateral Side Raise
Big shoulders! It looks a lot easier than it is!!
Choose two appropriate weight dumbbells and stand with a straight torso, feet at shoulder distance. Hold the dumbbells with your palms facing inward. This is your starting position.
Take a slow breath and, when ready, slowly raise the dumbbells to shoulder-height, bending your elbows and hands slightly, forward as if pouring from a bottle. Continue raising your arms until they are at your shoulder height, parallel to the floor. Exhale as you lift, and pause for a second or two at the top.
Slowly lower your arms as you inhale.
Follow this plan for 4 weeks and see the difference!! Workout isn’t difficult, it just needs some commitment.